NEWS
WED WOD Recording: Here
WOD
“Laugh Now Cry Later”
100-80-60-40-20 Double Unders
50-40-30-20-10 Pistols
50-40-30-20-10 Pistols
30-26-20-14-8 Double Under Attempts
50-40-30-20-10 Step Downs
50-40-30-20-10 Step Downs
120-100-80-60-40 Single Unders
60-50-40-30-20 Squats
60-50-40-30-20 Squats
WOD GUIDANCE & GOALS
Get ready for your buns to be sore…it’s pistol (single leg squat) time! Spend no more than 4 minutes on the first set of jump roping before moving to your pistols or air squats. Pistols are alternating legs and can be done to a ball, holding a post, or with your heel on a plate. The next alternative is doing step down from a 20″ box (do 5 at a time on one leg then switch legs) controlling the descent and focusing on the standing leg doing all the work. If single leg work bothers your knees, hips, ankles, etc., do air squats. Target 16 minutes.
Post Time to Comments.
HOME WOD
100-80-60-40-20 Jumping Jacks
50-40-30-20-10 Pistols
50-40-30-20-10 Pistols
ENDURANCE
Rest
17:30ish?
75-6-45-30-15 du
Step downs
15:55 MAx dubs MCx pistol #s to a ball
25:46
5-4-3-2-1
bike
25-20=15-10-5
g2oh 20#
50-40-30-20-10
russ twist 20#
13:44
50-40-30-20-10
Dubs
26-20-16-10-6
Regular pistols
14:41 MCx dubs /sit ups in place of pistols
19:48
50-30-10 pistols
40-20 air squats
20 dubs at the end because I got lost
10:42 (MCx DU / 50-40-30-20-10 Close Stance Air Squats)
16:51
18:28 MC -rig assisted pistols
15:30 – DU and GHDs (injured right quad ruined this amazing wod for me – I love pistols).
14:40 mcx
16:26
pistols*
DUA
First real pistols in a workout, but there were a lot of less than perfect ones…
15:52
50-40-30-20-10 sequence for both
Pistols to a ball (def took advantage of the “bounce”)
11:27 singles + pistols
didn’t have time to get to box so did Annie: 7:31
21:04
30-26-20-14-8 SUSUDUs broken
50-40-30-20-10 BB pistols
15:10 Single Under / Assisted Pistols
11:01 MVx
16:03 singles + pistols
Bye bye legs
15:36 (singles, step downs)
13:27
75-60-45-30-15 DU
30-26-20-14-8 pistols